Work out?

[atholon]

That is why Riptoe's workout focuses on getting you big in the right places so your can fine tune other body parts later on.

[Troy]

I picked up some dumbells to throw around a few weekes ago. Got a fun workout yesterday. A bit sore but I love the pain in a freaky kind of way.

[ShArP]

its fun being soar 4 days after doing a certain workout isn't it? lol

i did chest and back on saturday and i am still feeling it this morning

[atholon]

I only get sore in my back when I workout... my arms don't seem to get sore nor my legs.

[Steve]

not so funny for a few days when you find a new exercise haha

wide arm pullups wreck me for a day or two every time, what a great exercise

i started trying some deadlifts a while back but really struggled to get good form, i ended up with a sore back that's taking a long time to get better :/ lesson learned.

[Matt]

Originally posted by atholon
1. Trying to lose body fat and gain muscle I weigh 190 right now.
2. I eat granola/yogurt for breakfast and I try to have two meals with meat in them every day... and a protein shake right after I workout.
3. I don't really eat a ton, depends on what meat/food we have in the house.

I've been doing cardio for a while trying to burn off the body fat. 40 minutes 3-4 days a week.

This week I have kinda sucked:

Breakfast was usually a boiled egg and some bread.
Lunch was leftover stuff like chicken/roast beef (30 minutes after working out)
Then I had some protein bars.
Then for dinner I had tuna sandwiches (just tuna and bread)

What kind of protein shake? (How many grams of protein and carbs are there per serving). It's very important to get that protein shake and carbs in ASAP after a workout. The carbs (high glycemic are the best post-workout --- google for ideas, I put Rice Krispies in with my protein for example) spike insulin levels which creates an anabolic environment in your body which helps process the protein and help build muscle.

40 min 3-4 days per week for cardio is great, so keep up that good work.

As for food, stick with the food guide pyramid to make sure you get all the necessary nutrition (http://mypyramid.gov/). Tuna, chicken breast, fish, etc. is great.

[Matt]

Originally posted by ShArP
Yea i am trying to lose body fat and put on muscle, i really don't care about my body weight, i really can't say what i eat daily because its never the same lol

so any suggestions Matt on like what to do?

i normally do 30-40 minutes of cardio, or over an hour of racquetball depending on what i am doing, and i normally try to lift at least 4 times a week.

What do you do for weight training, be honest.

And you need to eat a lot to put on muscle, but you need to eat the right things. Check my post to atholon.

Quote from my book Exercise and Sports Nutrition - McArdle, Katch, & Katch, "In practical terms, 700 to 1,000 kCal (calories) added to the well-balanced daily meal plan supports a weekly 0.5- to 1.0-kh gain in lean tissue plus the additional energy needs for training."

[Matt]

Originally posted by atholon
YEah I have heard that, and that I should keep my heart rate at 60% of the max.

220 - your age = your estimated maximal heart rate. Myself being 21 would be 199.


60-70% of that maximal heart rate is the "weight loss zone" which primarily uses fat as its energy source instead of carbs. So try to keep is within 70%, although if you get up to 75% it shouldn't be a huge deal.

[Matt]

Originally posted by Steve
body just ends up using ur muscles as an energy source.

Not true, .

[Matt]

Originally posted by ShArP
fat turns into muscle if you do it right

Not true either . Excess carbs can turn into stored fat tho.

[Matt]

So many quotes lol, sorry guys. I'll reply more when I get back from class.

[atholon]

5 Lbs. Chocolate Mint
Supplement Facts
Serving Size1Rounded Scoop(30.4g)
Servings Per Container77

Amount Per Serving

Calories 120
Calories From Fat 15

% Daily Value*

Total Fat 1.5g 2%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 80mg 3%
Total Carbohydrate 3g 1%
Sugars 1g
Protein 24g

Vitamin A 0%
Vitamin C 0%
Calcium 10%
Iron 2%
Not a Significant Source of Dietary Fiber
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Ingredients
Protein Blend(Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Cocoa(Processed With Alkali), Natural Flavor, Lecithin, Acesulfame Potassium, Salt, Aminogen®, Lactase.

<b>ALLERGEN INFORMATION:</b> Contains Milk And Soy (Lecithin) Ingredients.

Typical Amino Acid Profile (Miligrams Per Serving)

Essential Amino Acids (EAAs)


Tryptophan 405
Valine 1422
Threonine 1654
Isoleucine 1573
Leucine 2531
Lysine 2233
Phenylalanine 748
Methionine 492

Conditionally Essential Amino Acids (CAAs)

Arginine 505
Cystine 494
Tyrosine 703
Histidine 423
Proline 1509
Glutamine & Precursors 4082

Nonessential Amino Acids (NAAs)

Aspartic Acid 2508
Serine 1126
Glycine 412
Alanine 1180
http://www.bodybuilding.com/store/opt/whey.html

[ShArP]

just somethings that i was thinking about while i was working out today;

from what people have told me, and what my high school weight lifting coach told me, do not lift bar weights behind your head, like a pull down with a bar behind your head, or a shoulder press behind your head because it can cause damage to your neck and your should just because your shoulders are going farther back than they should

and another thing i remember is to eat at least 30 minutes to an hour after you lift or you will only get about half of that work out.

[Spazz]

Sharp your weight lifting coach was an idiot. Atholon go with 10 pound bags of Scivation Whey. It's cheaper than ON and just as good.

http://www.bodybuilding.com/store/sv/whey.html

[ShArP]

actually i know the first one is true, but i am not so sure about the 2nd one lol

[atholon]

Originally posted by Spazz
Sharp your weight lifting coach was an idiot. Atholon go with 10 pound bags of Scivation Whey. It's cheaper than ON and just as good.

http://www.bodybuilding.com/store/sv/whey.html

Aight, thanks for the heads up. I will do that when I run out of this stuff. I think I have about 1/3 of it left.

Should I be taking it on non-workout days?

[Spazz]

Pressing and pulling behind the head won't do any damage if you are doing it right. Olympic lifters press hundreds of pounds from behind the head and they're fine.

Ath whole foods are better than shakes, but if you need to get extra protein in your diet then it's fine to take them on off days. If you want a good homemade shake recipe try this:

1 cup of oats (steel cut or rolled)
1 scoop of your Whey
1 cup of milk (I use whole)
1 or 2 tablespoons of peanut butter

Grind the oats into a powder first then put it all in a blender. Tastes good and it's about 700 calories.

[atholon]

Thanks spazz, I will give that a shot.

[Matt]

Originally posted by atholon
5 Lbs. Chocolate Mint
Supplement Facts
Serving Size1Rounded Scoop(30.4g)
Servings Per Container77

Amount Per Serving

Calories 120
Calories From Fat 15

% Daily Value*

Total Fat 1.5g 2%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 30mg 10%
Sodium 80mg 3%
Total Carbohydrate 3g 1%
Sugars 1g
Protein 24g

Vitamin A 0%
Vitamin C 0%
Calcium 10%
Iron 2%
Not a Significant Source of Dietary Fiber
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Ingredients
Protein Blend(Whey Protein Isolate, Whey Protein Concentrate, Whey Peptides), Cocoa(Processed With Alkali), Natural Flavor, Lecithin, Acesulfame Potassium, Salt, Aminogen®, Lactase.

<b>ALLERGEN INFORMATION:</b> Contains Milk And Soy (Lecithin) Ingredients.

Typical Amino Acid Profile (Miligrams Per Serving)

Essential Amino Acids (EAAs)


Tryptophan 405
Valine 1422
Threonine 1654
Isoleucine 1573
Leucine 2531
Lysine 2233
Phenylalanine 748
Methionine 492

Conditionally Essential Amino Acids (CAAs)

Arginine 505
Cystine 494
Tyrosine 703
Histidine 423
Proline 1509
Glutamine & Precursors 4082

Nonessential Amino Acids (NAAs)

Aspartic Acid 2508
Serine 1126
Glycine 412
Alanine 1180
http://www.bodybuilding.com/store/opt/whey.html

Good protein, the same one I use. Like I said, add a cup of Rice Krispies to that to add some carbs to the post workout shake.

[Matt]

Originally posted by Spazz
Pressing and pulling behind the head won't do any damage if you are doing it right. Olympic lifters press hundreds of pounds from behind the head and they're fine.

Yes, but we aren't Olympic lifters. The consequences far outweigh the benefits, so stick with keeping the bar in front of your head. A matter of fact man up and do some pullups, that's one exercise that kicks your ass that not many people do.